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5 Foods You Should Eat Every Day to Lose Weight

By Mike Samuels ; Updated July 18, 2017

Losing weight is all about diet. You can exercise as much as you like, but if your diet isn't right, then your progress will be minimal at best. The most important factor in your diet is calories -- to lose weight, you need a calorie deficit, which means consuming fewer calories than you burn. While you can do this by eating whatever foods you like, you will get much faster results, and feel far better, following a diet composed of healthy foods, and five certain foods in particular.


Blueberries are known for being high in vitamins, minerals and anti-oxidants, which all benefit general health, but a 2009 study at the University of Michigan showed that they may help weight loss as well, due to the phytochemicals they contain. You can also snack on blueberries when you have a sweet craving, because they are low in calories, yet still provide you with a small sugar hit.


The well-known grapefruit diet may now be slightly dated, but that doesn't mean grapefruit doesn't have weight-loss benefits. Grapefruit may help to lower your levels of insulin -- a hormone that when present in the body in high quantities can trigger fat storage. It's also very filling, meaning you can eat a fair amount of it without worrying about consuming too many calories.


When you eat, your body has to use calories to digest your food. This is known as the thermic effect of feeding, or TEF. According to bodybuilding diet coach Tom Venuto, the types of food that create the biggest rise in TEF are lean proteins, such as chicken. Aim to have a serving of protein with all of your meals, although if you're not a fan of chicken, go for turkey, white fish, lean red meat or dairy products instead.


Like chicken, salmon is also high in protein, which stimulates a higher TEF. Salmon is also higher in fat, and while this may sound like a disadvantage when trying to lose weight, it is actually extremely beneficial. Fat is certainly not an enemy when dieting, and it can help to keep you feeling full for longer. The fat in salmon is omega-3, and according to Charles Poliquin, owner of the Poliquin Performance Institute for elite athletes, omega-3 helps to "turn on" your fat-burning genes and "turn off" your fat-storing genes.

Green Vegetables

The huge advantage green vegetables have in any weight-loss diet is that they're extremely low in calories. Vegetables such as spinach, lettuce, broccoli, celery, kale, cabbage, green beans and zucchini are all high in fiber and nutrients, yet low in calories. Eating lots of low-calorie vegetables helps you to feel full, beat cravings and improves your general health, so eat at least two servings at every meal.

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